Healthy eating and a balanced diet form an important part of our everyday lives as well as a fundamental part of your journey to a new healthy you. To accelerate results and for you to reach your desired outcomes, you will be required to follow some simple rules on training days:

• Eat a light healthy meal 2-4 hours before your session- fresh vegetables & protein.
• Don’t eat anything for the 4-6 hours after your session.
• Avoid caffeine.
• Drink 2-3L of water throughout the day to stay hydrated.
• Cut out the alcohol on training days- Fat won’t burn with alcohol in your bloodstream.

Recommendations for non-training days (optional)

• Incorporate vegetables and fruit into your diet everyday and with every meal
• Cook in the oven, steamer or grill. Avoid deep fried food.
• Reduce your sugar intake, increase protein and fresh grains, fruits, and vegetables.
• Reduce your overall bad fat intake. It is important to acknowledge that not all fats are bad for you:
  • Good fats including monounsaturated fats such as olive oil, seeds, lean meats, avocados, nuts, eggs, tuna & sardines are a great way to ensure you received the right fats in your diet
  • Avoid saturated fats and trans fatty acids these types of fat can raise bad cholesterol and reduce good cholesterol, therefore increasing the risk of heart disease. These types of fat can be found in cakes, junk food, pastries, takeaway food, chips, sweets and snacks
• Limit your overall intake of alcohol

Examples for your training days

Recommended foods/ meals	Things to avoid
Natural/ Greek Yoghurt	Potatoes/ Sweet potato
Fresh berries	Pumpkin
Poached eggs & Spinach	Carrots
Omelette with fresh field vegetables	Beetroot
Grilled chicken with salad	Dried fruit
Tuna & avocado	Rice/ Cous cous
Garden salad (no root vegetables)	Pasta/ noodles
Turkey & salad wrap	Beans/ nuts/ seeds
Ham & salad wrap	Oats/ Cereal
Chicken & vegetable soup	Bread/ pastry
Salmon broccoli & green beans	Bananas/ Mangos/ Melon
Steamed Fish & Salad	Apples/ Pears/ Cherries
Lamb/ beef steak with mixed vegetables	Ice-cream/ sugary foods / chocolate
San choy bow with lean mince and no noodles	Jams/ Conserves / Honey/ Pre-made sauces
Avocado & prawn salad
Fresh vegetable sticks and cottage cheese